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The longer I’m in this nutrition, health and fitness industry, the more I seem to see it fail to understand that the goal is to help people just be better TODAY than they were yesterday…

Not make people extreme with their dietary beliefs, like it’s some cult…​​

I saw yesterday that The Sun Newspaper shared a completely misleading picture of what diet coke does inside your body in 20 minutes. I have NO idea where they get this so called ‘research’ from. At least cite the source..

and it leads me on to this question:

‘I like diet drinks, like coke and fanta, should I be worried about sweeteners? they stop me picking but I’ve read they’re full of crap and worse for you than sugar?”

Well, I’m just going to tell what the science says…this is NOT my opinion:

1. You may hear that aspartame contains methanol. This is true. However, the amount found in aspartame is far LESS than found in FOOD. 

Example: 1 serving of Tomato juice contains 4 to 6 times more methanol than the same amount of a diet coke…

It is important to remember that the human body is able to process small amounts of methanol from foods, such as fruits, grains, vegetables, beans, tomato, and aspartame…

​​​​Like anything, the devil is in the dose. Too much water can kill you. Eating too many apple seeds is poisonous. Lectins found in beans are toxic if not cooked and prepared properly…

And speaking of dose..​​

2) They gave 18-60 year olds 1050mg of aspartame AKA  which is equivalent to about 6 cans of diet coke a day for 12 weeks and found:  

* No impact on appetite as some people say

* No impact on blood sugar levels or impact on insulin levels (which can be predictors of Type 2 diabetes)

Suggesting that if a diet / sugar free drinks stops you losing control and having your head in the biscuit tin?

It’s fine…

In fact, if it helps you lose weight, lose fat around your organs (which reduces your chances of conditions like Type 2 diabetes) and improve your health…

Then that’s way more important than worrying about the minutia…​​

I would love to say that sweeteners were bad for you..

but the research – as I write this – cannot conclude that…

Most of the time we’re looking to blame ONE thing.

(gluten, dairy, vegan meatballs, aspartame etc. )

when in reality what they show is that habits, accountability, and support seem to be that ONE thing

 (not gluten, dairy, or chia seeds)

Now, I’m not saying sweeteners are healthy. 

They contain ZERO nutrition. 

And – of course – water is better than any diet drink in my opinion.

Finding a plan that you can stick to so you can keep the weight off is about personalising it for YOU.

Which means making the smallest step you can make TODAY. 

If that mean curbing your biscuit tin rampage with a sugar free drink? Then go for it.

At the end of the day, overeating sugar and fat is probably doing more harm..

And always consider:

“What’s the alternative?”

If you would usually have a high sugar drink?

Then maybe a diet drink is a better option to help you lose fat (which would make it anti-inflammatory)..

If you would usually have a Chinese Takeaway on a Friday night..

then maybe this Easy (delicious) Chinese Fakeaway recipe below is a good alternative for a higher protein, lower calorie meal:

Check it out here:

(36g protein and 330 calories a portion without rice, 500 with rice)

Ingredients for 4:

Nutition info Per 1 portion (333 calories, 36g protein)

Pack of diced chicken

Sweet Bell Pepper (any colour)
2 whole

Garlic Clove
2 clove

Worcestershire Sauce
2 splash

Onion (small)
1 Whole

Diet Coke
1 can

Chicken Stock Cube (raw, any brand)
1 cube

chopped tomatoes

Sugar Snap Peas
14 whole

Tomato Puree

Soy Sauce (any brand)
1 splash, tsp

Matt ‘Myth Buster’ Fruci

PS. We are opening up 10 new spaces for our SEPTEMBER 28 Day Kickstart, specifically for ladies over 40. This can be done with us in-person in Devizes or Marlborough OR all from home with our live home workouts. For more info, just send over a message to